Reduce social media, news, and negativity

A simple daily plan to reduce social media, news, and negativity

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Category: Happiness

Reduce Social Media, News & Negativity

Ditch the distractions & regain your focus
No more needless negativity
Time for the things that matter

Items

📚 By setting clear boundaries for social media and news consumption and focusing on positive activities throughout the day, you can gradually reduce negativity and foster a more balanced mindset. (text resource)

📝 Wake up & Morning Ritual (15-30 minutes) (list)

✅ Start the day with a brief meditation, stretching, or journaling. (checkbox input)

✅ Avoid checking social media for at least the first 30 minutes after waking up. (checkbox input)

✅ Focus on gratitude and positive thoughts to frame your mindset. (checkbox input)

✅ Set Daily Intentions – Reflect on what you want to achieve today and set positive intentions. (checkbox input)

✍️ Daily intentions: (text input)

09:30 (days of week: ) – Wake up & Morning Ritual (15-30 minutes) reminder

📝 Limit Social Media Usage (10-15 minutes) (list)

✅ Allocate a fixed time (e.g., 12:30 PM to 12:45 PM) to check social media or the news, if necessary. (checkbox input)

✍️ Social media time from-to: (text input)

✅ Set a timer to prevent scrolling endlessly. (checkbox input)

✅ Use the lunch break as a mindful moment – no screens or social media. Focus on eating and relaxing. (checkbox input)

12:00 (days of week: ) – Use the lunch break as a mindful moment – no screens or social media. Focus on eating and relaxing. reminder

📝 Afternoon (list)

✅ Focus on Work/Personal Projects (2-3 hours) (checkbox input)

✅ Stay off social media and avoid news consumption while working on tasks that require focus. (checkbox input)

✅ If you need breaks, engage in something creative or physical, like a quick walk or stretching. (checkbox input)

14:30 (days of week: ) – Afternoon reminder

📝 Work on Personal Growth (20-30 minutes) (list)

✅ Spend time reading a book, listening to a podcast, or practicing a skill that supports your goals. (checkbox input)

✅ Engage in activities that uplift you rather than consume negativity. (checkbox input)

18:30 (days of week: ) – Work on Personal Growth (20-30 minutes) reminder

📝 Daily practices (list)

✅ Unfollow Negative Accounts: Periodically assess your social media accounts and unfollow pages or people that spread negativity. (checkbox input)

✅ Engage in Positive Content: Follow accounts that inspire or bring value to your personal growth. (checkbox input)

✅ News Filter: Choose a news source that is neutral and avoid sensationalized or overly negative outlets. (checkbox input)

📝 Evening (list)

✅ No Social Media After 7 PM (checkbox input)

✅ Enjoy a hobby. (checkbox input)

✅ Spend quality time with loved ones. (checkbox input)

📚 Before bed, reflect on the day and what went well. Write down positive moments or things you’re grateful for. (text resource)

✍️ Journal – how does reducing social media feel? (text input)

📷 Screenshot of your screen time (media input)

✅ Prepare for the next day with a calm mindset. (checkbox input)

19:00 (days of week: ) – Evening reminder

List reminders

No reminders.